Know how to include broccoli in your diet.- यहां हैं ब्रोकली को आहार में शामिल करने के 5 तरीके।

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जब खूब सारे पोषण से भरी सब्जियों का जिक्र आता है, तो उनमें ब्राेकली का नाम जरूर शामिल होता है। हाई फाइबर, हाई प्रोटीन और लो फैट वाली यह सब्जी अब भारतीय रसोई में मेहमान नहीं रही, बल्कि घुलमिल गई है। फूल गोभी की तरह दिखने वाली गहरे हरे रंग की ये सब्जी अपने पोषण मूल्य के कारण हर तरह की डाइट का हिस्सा हो सकती है। अगर आप अभी तक ब्रोकली को सिर्फ सूप तक ही सीमित रखे हुए हैं, तो आपकी मदद करने के लिए हम यहां हैं। हम आपको बता रहे हैं वो तरीके, जिनसे आप ब्रोकली को अपनी डाइट (how to include broccoli in your diet) में शामिल कर सकती हैं।

पहले जानें ब्रोकली में मौजूद पोषक तत्वों के बारे में

ब्रोकली में 90% तक पानी मौजूद होता और फैट की मात्रा न के बराबर होती है। इसके साथ ही यह फाइबर का एक बेहतरीन स्रोत है। नेशनल लाइब्रेरी ऑफ मेडिसिन द्वारा प्रकाशित अध्ययन के अनुसार फाइबर से भरपूर ब्रोकली आंतो की सेहत को बनाये रखती है, और अन्य कई स्वास्थ्य संबंधी समस्याओं से भी निजात पाने में मदद करती है। वहीं लो फैट और हाई फाइबर होने से आप इसे वेट लॉस डाइट में शामिल कर सकती हैं।

heart ke liye healdy food hai broccoli
हार्ट के लिए हेल्दी फ़ूड है ब्रॉक्ली। चित्र: शटरस्‍टॉक

प्रोटीन शरीर के लिए बिल्डिंग ब्लॉक्स की तरह काम करते हैं, ऐसे में ब्रोकली का सेवन आपके शरीर में प्रोटीन की मात्रा को बनाए रखता है।

पब मेड सेंट्रल द्वारा प्रकाशित अध्ययन के मुताबिक ब्रोकली विटामिन और मिनरल्स का एक बेहतरीन स्रोत है। इसमें पर्याप्त मात्रा में विटामिन सी, विटामिन k1, फोलेट, पोटैशियम, मैग्नीशियम और आयरन मौजूद होते हैं। साथ ही इसमें मौजूद एंटीऑक्सीडेंट्स इसकी गुणवत्ता को और ज्यादा बढ़ा देती हैं।

अब जानें सेहत के लिए कैसे फायदेमंद है ब्रोकली

ब्रोकली का नियमित सेवन कैंसर सेल्स और ऑक्सीडेटिव स्ट्रेस को बढ़ने से रोकता है। वहीं ब्रोकली में मौजूद पोषक तत्व कैंसर के खिलाफ काम करते हैं। नेशनल लाइब्रेरी ऑफ मेडिसिन द्वारा किए गए अध्ययन के अनुसार हरी पत्तेदार सब्जियां जैसे कि ब्रोकली कई तरह के कैंसर की संभावनाओं को कम करती है, जैसे कि लंग्स कैंसर, कोलोरेक्टल, प्रोस्टेट, पेनक्रिएटिक और गैस्ट्रिक कैंसर।

broccoli
सलाद में डालकर करें इसका सेवन चित्र-शटरस्टॉक.

पब मेड द्वारा ब्रोकली को लेकर प्रकाशित एक अध्ययन के अनुसार यह कोलेस्ट्रॉल लेवल को भी नियंत्रित रखती है। इसके साथ ही बढ़ती उम्र के साथ आंखों की रोशनी को बनाए रखती है। अध्ययन की माने तो, ब्रोकली में कैरोटेनॉइड्स पाए जाते हैं, जो आंखों से जुड़ी समस्या की संभावना को कम कर देते हैं। इसके साथ ही यह थायराइड की समस्या में भी काम करता है।

इन 5 हेल्दी तरीकों से अपनी डाइट में शामिल करें ब्रोकोली

1. सलाद के रूप में

ब्रोकली को कच्चा या स्टीम करके सलाद के रूप में ले सकती हैं। इसके साथ ही इसे अन्य प्रकार के सलाद जैसे कि चिकन और फ्रूट-वेजिटेबल सलाद के साथ मिलाकर सर्व करें। यह आपके मेन कोर्स का एक बेहतरीन साइडर बन सकता है।

Broccoli
सूप आपके लिए बहुत हेल्दी है। चित्र: शटरस्टॉक

2. ब्रोकली करी

यदि आप इसे अपने मेन कोर्स के रूप में लेना चाहती हैं, तो ब्रोकली करी बना सकती हैं। ब्रोकली करी बनाने के लिए ठीक अन्य सब्जियों के करी की तरह टमाटर, प्याज और कुछ मसालों का प्रयोग करें। इसके साथ ही इसे हेल्दी रखने के लिए इसमें कोकोनट ऑयल का इस्तेमाल करें। इस तरह यह आपकी डाइट का एक महत्वपूर्ण हिस्सा बन जाएगा।

3. ब्रोकली और चिकन फ्राई

चिकन और ब्रोकोली एक साथ मिलकर पर्याप्त मात्रा में प्रोटीन और फाइबर प्रदान करते हैं। आप ब्रोकली और चिकन के साथ तरह तरह के डिशेज बना सकती हैं। इसे हेल्दी रखने के लिए फ्राई करते वक़्त कोकोनट ऑयल का इस्तेमाल करें। इसे फ्राई करने के बाद इसमें स्वादानुसार नमक मिलाएं फिर जीरा और काली मिर्च पाउडर को स्प्रिंकल करें।

broccoli and chicken
इसे करें अपनी डाइट में शामिल। चित्र शटरस्टॉक।

4. बेक्ड और स्टीम ब्रोकली

ब्रोकली खाने का सबसे अच्छा तरीका है इसे बेक या फिर स्टीम करके खाना। इसे इस तरह खाने से इसमें मौजूद पोषक तत्व शरीर को पूरी तरह प्राप्त होते हैं। बेक्ड और स्टीम ब्रोकली के ऊपर काला नमक और काली मिर्च पाउडर से स्प्रिंकल करें।

5. ब्रोकली सूप

ब्रोकली सूप ब्रोकली को अपनी डाइट में शामिल करने का एक सबसे हेल्दी तरीका हो सकता है। बोईल्ड या स्टीम ब्रोकली की प्यूरी तैयार करें। अब इसमें अपने अनुसार अन्य सब्जियां एवं चिकन को ऐड कर सकती हैं। वहीं स्वादानुसार नमक, काली मिर्च पाउडर और पानी डालकर थोड़ी देर बॉईल होने दें। यदि आप चाहें तो इसमें ऊपर से चीज भी ऐड कर सकती हैं।

यह भी पढ़ें : ये 5 तरह के आहार बढ़ा सकते हैं जोड़ों में दर्द और सूजन, इनसे बचना है जरूरी

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